Barbell Kwangila Kwance ta Ƙarƙashin Ƙarƙashin Ƙarfafawa

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: Wurin roba.
• Musulunci Masu gudummawa: Deltoid Anterior
• Musulunci Masu ɗauke da masu gudummawa: Brachialis, Brachioradialis, Deltoid Lateral, Deltoid Posterior, Pectoralis Major Clavicular Head

Sakonni ga Barbell Kwangila Kwance ta Ƙarƙashin Ƙarƙashin Ƙarfafawa

The Barbell Incline Lying Rear Delt Raise wani motsa jiki ne mai ƙarfi wanda ke da fifiko ga deltoids na baya, yana taimakawa haɓaka kwanciyar hankali na kafada da ƙarfin jiki na sama gaba ɗaya. Wannan darasi yana da kyau ga masu farawa da masu sha'awar motsa jiki na ci gaba, saboda ana iya daidaita shi cikin sauƙi don dacewa da matakan ƙarfin mutum ɗaya. Mutane na iya zaɓar haɗa wannan motsa jiki a cikin ayyukansu na yau da kullun don inganta yanayin su, haɓaka wasan motsa jiki, ko don gina ingantaccen tsarin jiki da daidaito.

Yanayinta: tsammanin nuni a nuni Barbell Kwangila Kwance ta Ƙarƙashin Ƙarƙashin Ƙarfafawa

• Rike kararrawa tare da hannayenku nisan kafada, dabino suna fuskantar kafafunku, sannan ku mika hannayenku gaba daya a karkashin kafadu.
• Tsayawa hannunka dan lankwasa, a hankali ɗaga barbell sama da waje zuwa gefe har sai hannayenka sun yi daidai da ƙasa.
• Dakata na ɗan lokaci a saman motsin, sannan a hankali runtse barbell baya zuwa wurin farawa.
• Maimaita adadin da ake so na maimaitawa, tabbatar da kula da sarrafawa da tsari a duk lokacin motsa jiki.

Lajin Don yi Barbell Kwangila Kwance ta Ƙarƙashin Ƙarƙashin Ƙarfafawa

• Rike da Matsayi: Rike sandar katako tare da riko tsaka tsaki (hannun hannu suna fuskantar juna), hannaye sun fi fadin kafada baya. Ya kamata mashaya ta kasance tana rataye kai tsaye daga kafadu. Kuskure na yau da kullun shine riƙe barbell mai faɗi sosai ko kunkuntar, wanda zai iya raunana kafadu kuma ya iyakance tasirin motsa jiki.
• Motsi Mai Sarrafa: Ɗaga kararrawa a cikin santsi, motsi mai sarrafawa har sai hannayenku sun yi daidai da ƙasa. A guji jujjuyawa ko jujjuya barbell sama, saboda hakan na iya haifar da rauni kuma yana rage tasirin motsa jiki. Sannu a hankali saukar da barbell baya zuwa wurin farawa.
• Hankali Hannun Hannunku: Ka sa gwiwar gwiwarka dan lankwasa a duk lokacin motsa jiki don gujewa

Barbell Kwangila Kwance ta Ƙarƙashin Ƙarƙashin Ƙarfafawa Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Kwangila Kwance ta Ƙarƙashin Ƙarƙashin Ƙarfafawa?

Ee, masu farawa zasu iya yin aikin motsa jiki na Barbell Incline Lying Rear Delt Raise. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan yana da fa'ida a sami mai horarwa ko gogaggen ɗan wasan motsa jiki ya kula da ƴan yunƙurin farko don tabbatar da ana yin aikin daidai. Wannan darasi na farko yana hari ne akan deltoids na baya a cikin kafada, amma kuma yana aiki na baya da tarko. Koyaushe ku tuna don dumi kafin fara kowane motsa jiki na yau da kullun.

Me ya sa ya wuce ga Barbell Kwangila Kwance ta Ƙarƙashin Ƙarƙashin Ƙarfafawa?

• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa: Maimakon yin amfani da ma’auni, wannan bambancin yana amfani da band ɗin juriya, yana ba da tashin hankali akai-akai a cikin motsi da kuma rage damuwa akan haɗin gwiwa.
• Cable Machine Incline Liing Rear Delt Raise: Wannan bambancin yana amfani da na'ura na USB, wanda ke ba da motsi mai sauƙi da sarrafawa kuma yana ba da damar daidaitawa mai sauƙi a cikin juriya.
• Ƙwallon Ƙwallon Ƙasar Swiss Kwance Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙasa: Wannan bambancin ya ƙunshi ƙwallon Swiss, yana inganta ainihin kwanciyar hankali da daidaito yayin yin aikin.
• Kettlebell Incline Liing Rear Delt Tadawa: Wannan bambancin yana amfani da kettlebells, wanda zai iya taimakawa inganta ƙarfin riko da samar da nau'i daban-daban fiye da barbell ko dumbbell.

Me suna da abin da ya sanya ɗaukehawa ga Barbell Kwangila Kwance ta Ƙarƙashin Ƙarƙashin Ƙarfafawa?

• Bent Over Reverse Fly: Kamar Barbell Incline Lying Rear Delt Raise, wannan darasi kuma yana hari ne akan deltoids na baya amma daga wani kusurwa daban, don haka yana haɓaka ƙarfi da kwanciyar hankali na kafada.
• Fuskar Fuskar: Fuskar tana jan ragamar deltoids na baya da kuma tsokoki na rotator cuff. Wannan motsa jiki ya cika Barbell Incline Lying Rear Delt Raise ta hanyar samar da motsi mai ja, wanda ke taimakawa wajen daidaita tsokoki na kafada da kuma inganta lafiyar kafada gaba daya.